Mmene Mungakwaniritsire Cholinga cha Daily 4700 Milligrams
Potaziyamu imathandiza kwambiri pakuletsa kugunda kwa mtima, minofu yogwira ntchito, ndi kuchepetsa madzi m'thupi. Pamene tayamba zakudya zina zotsika kwambiri, timachepetsa potaziyamu yomwe timadya.
Ngati amaloledwa kugwa mopitirira muyeso, amatha kukhala ndi matenda otchedwa hypokalemia (otsika potaziyamu) omwe munthu amatha kukhala ndi zipsinjo, kufooka kwa minofu, kunyowa, kutsekula m'mimba, kuthamanga nthawi zambiri, kutaya thupi, kuthamanga kwa magazi, komanso kusintha kwa mtima.
Poyang'ana pa zakudya zowonjezera potaziyamu, tikhoza kukhala ndi chakudya chamagulu chokhala ndi zakudya zabwino. Koma, ngakhale panthawiyi, pakhoza kukhala zochitika zina zomwe zowonjezerapo zimayenera kuti zithetse vuto lililonse la zakudya.
Potassium Pakuyambitsa Chakudya Chochepa cha Carb
Ngakhale kuti chakudya chopatsa thanzi, chotsika kwambiri chimawapatsa potaziyamu wochuluka, masitolo anu a potassium angakhale ochepa sabata yoyamba kapena ziwiri zoyambira. Izi ndi chifukwa chakudya chochepa cha carb chidzapangitsa kugwidwa kwa glycogen komwe thupi limagwiritsa ntchito kusunga shuga. Popeza glycogen imagwira ntchito ndi potaziyamu kuti iwononge shuga, kuchepa kulikonse m'magulu a glycogen kungakhudze potaziyamu, komanso.
Mosiyana ndi mchere wina, potaziyamu sungakhoze kusungidwa mu thupi kuti igwiritsidwe ntchito mtsogolo. M'malo mwake amachotsedwa kunja kwa thupi kudzera mu tsamba la mkodzo ndipo, monga choncho, ayenera kubwereranso nthawi zonse. Pamene thupi liyamba kusintha ndi zakudya zatsopano, potaziyamu idzayamba kuimika paokha.
Koma, mpaka nthawi imeneyo, kaŵirikaŵiri sikumapweteka kutenga potassium.
Zoona Zokhudza Zowonjezera
Mu 2013, National Academy of Science inalimbikitsa upangiri wawo wa potassium kuyambira 3500 mpaka 4700 milligrams pa tsiku. Izi zinali chifukwa cha kafukufuku wosonyeza kuti potassium apamwamba anathandiza kusintha kwambiri kuthamanga kwa magazi komanso mwina kuteteza insulini.
Izi zingawononge zakudya zina zochepa. Zipatso ndi ndiwo zamasamba zimapatsa potaziyamu wambiri koma zingakhalenso zapamwamba m'zakudya. Zakudya ndi zamoyo zina zimapatsa potaziyamu ndi otsika kwambiri carbs, koma, malingana ndi kumene mukukhala, nthawi zina zimakhala zochepa pazosiyana.
Zowonjezera nthawi zambiri ndi njira yophweka yokwaniritsira zosowa zanu za potaziyamu tsiku ndi tsiku. Koma iyenso muyenera kusamala momwe mumatenga. Ngati mumadya potaziyamu wochulukirapo, mungathe kuvutika ndi dongosolo lanu lamkati la mitsempha ndi ziwalo zofunika.
Chifukwa cha ichi, ma multivitamini ambiri ku US ali ndi mapulogalamu 99 okha a potassium omwe amatumikira kuti asagwiritse ntchito mopitirira muyeso. Ngati mutenga pokhaziyamu yokha, ndi bwino kuchepetsa kudya kwanu pakati pa 1600 ndi 2000 milligrams (40 mpaka 50 milliquivalents) tsiku lililonse kwa akuluakulu.
Momwe Mungapezere Potassium Popanda Carbs
Anthu ambiri sapeza potassium okwanira pa zakudya zawo zamtundu uliwonse, makamaka ngati amadya zakudya zambiri zothandizidwa. Chakudya chochepa chazakudya chokhala ndi chakudya chatsopano chimawapatsa potaziyamu okwanira kuti zitsimikizire zosowa za tsiku ndi tsiku.
Zina mwazofunika kwambiri potassium:
- Sipinachi imakhala ndi mamiligita 558 a potaziyamu pa 100 magalamu.
- Swiss chard imapereka mamiligalamu 379 pa 100 magalamu ndipo imakhala ndi vitamini A ndi C.
- Mafuta atatu omwe amagwiritsa ntchito halibut amapatsa mamiligalamu pafupifupi 500 a potaziyamu.
- Mphalapala wa nkhumba wokhala ndi maola atatu odulidwa amakhala ndi maola pafupifupi 370 a potaziyamu.
- Popanda nsapato, nkhuku yophika imapereka mamiligalamu oposa 350 pa atatu omwe amagwira ntchito.
- Ng'ombe yamphongo yowongolera imapatsa potaziyamu 350 magalamu 100.
- Bowa wamtundu uliwonse amadzitcha mapaundi okwana 396 a potaziyamu pa 100 gm.
- Mafupa amapereka mapulogalamu 351 a potaziyamu pa 100 magalamu ndi zowonjezera zambiri kuposa mbewu zambiri.
> Chitsime:
> Naude, C .; Akanema, A .; Senekal, M .; et al. "Zakudya zam'madzi zochepa kwambiri ndi zakudya zolimbitsa thupi zowononga kuchepetsa kulemera kwa mtima ndi mitsempha ya mtima: kukonzanso ndondomeko komanso kusanthula meta." PLoS One. 2014; 9 (7): e100652.